151231 Thursday – “Open 13.4”

Context: Practice

Mobility: Hip

Skill Practice Warm Up: none

Strength: 7×1 front squat – 11 of 15 (Increase weight from Monday, 7 sets of 1 rep, “across,” same weight for each set) This should be feeling pretty heavy since you are getting close to the end of the cycle.

Super Set: 7×3 strict ring dip or weighted ring dip, last set 3+ reps of kipping (7 Sets of 3 Reps – same weight across).

Metabolic Conditioning: Open 13.4

7 minute AMReps (As many reps as possible)

3 clean and jerks (Performance: 135lbs, Athletic*: 95lbs, Health: 63lbs)

3 toes to bar

6 clean and jerks

6 toes to bar

9 clean and jerks

9 toes to bar

12 clean and jerks

12 toes to bar

Etc. (Keep going up in the same pattern until the time runs out).

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3-5 Rounds (40-90 reps), Scale Up: 155/105 clean and jerk

Log your results online by clicking here.

Compare to: December 16, 2013

Coaching Tips: Don’t be enticed to do big sets in the beginning just because you get to rotate between movements more often! Have a number to shoot for and pace your rep scheme to attain that, even in the first two minutes. 15 reps a min (1 every 4 sec) will put you at 105 reps (for example). Many people will get pretty far with singles on both the clean and jerks and the toes to bar.  If your hands start to get a bit ‘chewed up’, modify to 2x sit ups or 1x GHD sit ups.

Optional ‘Cash Out’: 400m run with medball

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